Consuming an adequate amount of magnesium in your diet is essential to the healthy function of your body. Magnesium maintains proper muscle function, protein and energy production, and aides in the function of certain enzymes. Magnesium requirements can vary based on age and lifestyle conditions. For example, magnesium deficiency is more likely in an alcoholic than in someone who does not abuse alcohol. Magnesium toxicity is rare because your body removes excess magnesium. Follow a healthy diet rich in plant products to get your recommended intake of magnesium.
Magnesium Requirements for Children
Children ages 1 to 3 should consume about 80 mg of magnesium per day, while those ages 4 to 8 need about 130 mg and ages 9 to 14 years require 240 mg. When children reach the age of 14, their needs start to vary by gender. Boys ages 14 to 18 years need 410 mg, while girls ages 14 to 18 need 360 mg per day. Like other nutrients, it is important that children receive proper amounts of magnesium to help them grow and develop properly.
Magnesium Requirements for Adults
In your adult years your magnesium needs shift by gender and with age. Males ages 19 to 30 need 400 mg per day, while their female counterparts need 310 mg. At age 31, regardless of gender, your magnesium requirements increase slightly. Males should consume about 420 mg and females 320 mg.
Special Needs
Certain lifestyle changes or situations may cause an increase in your magnesium requirements. If you are taking a medication that depletes magnesium, you'll want to consume more than your normal average. Before beginning a new medication, talk to your doctor about side effects and possible deficiencies. If you are pregnant, you'll want to increase your magnesium to about 350 mg per day. After pregnancy, if breastfeeding, you should consume 310 mg per day.
Foods Rich in Magnesium
If you're looking to increase your daily magnesium intake, you should look first to plant-based foods. Fruits, vegetables, nuts, beans and whole-grains all contain magnesium. Almonds, cashews, spinach, oatmeal, potatoes and avocados are all examples of magnesium rich foods. If you already consume a primarily plant based diet and feel you still aren't meeting your magnesium requirements, consider taking a multivitamin containing magnesium.
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